Leej twg ntawm koj nyiam kom khawm koj lub plab khawm, tshwj xeeb tshaj yog vim tias cov hlab ntaws yuav pom zoo nkauj dua tom qab? Hmoov tsis zoo, yog tias koj tab tom xeeb tub tam sim no, muaj lub pob khawm hauv plab tuaj yeem ua rau muaj kev nyuaj siab, tshwj xeeb tshaj yog txij li qhov kev pheej hmoo ntawm daim tawv nqaij ncab, thiab lub plab pob mob thiab kis tau tuaj yeem nce sai. Hmoov zoo, muaj qee cov kauj ruam yooj yim uas koj tuaj yeem ua raws kev kho, tswj hwm, lossis tshem lub pob khawm pob ntseg thaum cev xeeb tub. Kab lus no tseem muaj cov lus qhia rau ntaws ntaws rau cov poj niam cev xeeb tub, koj paub!
Kauj ruam
Ntu 1 ntawm 3: Saib Xyuas Kev Rho Tawm hauv Ntub Dej Thaum Cev Xeeb Tub
Kauj Ruam 1. Ntxuav cov qhwv ntsej tsis tu ncua
Txhawm rau tiv thaiv kev pheej hmoo kis tus kab mob, xyuas kom koj cov hlais ib txwm huv thiab tsis muaj menyuam! Tsawg kawg ib zaug ib hnub, tshem cov qhwv ntsej (yog tias tus kws tso cai tso cai rau lawv), tom qab ntawd ntxuav lawv nrog dej sov, xab npum.
- Rhais tag nrho saum npoo ntawm pob ntseg ua kom huv. Tom qab ntawd, qhuav qhwv ntsej nrog cov ntaub so tes lossis phuam ua ntej rov siv dua.
- Siv xab npum uas nyab xeeb rau ntawm daim tawv nqaij. Ntawd yog, zam cov xab npum uas muaj cov tshuaj tsw qab thiab lwm yam ntxiv vim tias lawv nquag ua rau kis tau tus kab mob.
Kauj Ruam 2. Ntxuav thaj tsam ntaws kom zoo
Thaum da dej, tsis txhob hla txoj kab ke los ntxuav thiab ua kom tsis huv thaj tsam ntaws kom tsis txhob kis kab mob. Txhua txhua hnub, so thaj tsam ntaws nrog daim phuam uas tau ntub dej sov, xab npum los ntxuav nws.
- Tom qab ntxuav tas, ua kom thaj tsam npaws qhuav nrog daim ntawv so tes lossis phuam qhuav los ntawm kev maj mam maj mam hloov los yog rub lossis nias.
- Ib txwm muaj cov tshuaj pleev cortisone lossis qab zib ntawm tes uas koj tuaj yeem thov thaum twg koj cov tawv nqaij zoo li liab lossis zoo li qhuav. Yav dhau los, txheeb xyuas cov khoom ntim khoom vim tias qee yam tshuaj tua kab mob yuav tsum tsis txhob siv los ntawm poj niam cev xeeb tub.
- Tsis txhob khawb lossis rub thaj tsam ntaws nrog koj cov rau tes lossis cov rau tes kom txo qis kev pheej hmoo kis mob.
Kauj Ruam 3. Tsis txhob tas li kov lossis ua si nrog cov qhwv ntsej
Vim tias poj niam cev xeeb tub cov tawv nqaij hnyav dua, kov lossis ua si nrog qhwv ntsej yog qhov pheej hmoo ua rau daim tawv nqaij xoob lossis txawm tias kua muag.
- Tsis txhob cia lwm tus kov, hnia, lossis tseem yaim koj lub ntsej muag! Nco ntsoov, kev hloov cov kab mob thiab/lossis kua dej muaj peev xwm kis tau rau thaj chaw.
- Yog tias koj nyob rau hauv tus cwj pwm ntawm kov koj lub ntsej muag yam tsis paub nws, lossis ua rau lwm tus yuam kev kov lawv, ntxuav thaj chaw tam sim ntawd nrog dej sov, xab npum.
Kauj Ruam 4. Hnav khaub ncaws xoob
Txij li thaum koj cov qhwv ntsej yuav raug ntes hauv cov ntaub raws li koj lub plab nthuav dav thiab koj cov khaub ncaws zoo li nruj dua, sim ib txwm hnav cov khaub ncaws uas haum! Tsis txhob hnav lub ris tshwj xeeb rau cov poj niam cev xeeb tub uas nruj heev vim tias qhov siab feem ntau ncav cuag lub plab thiab qhwv ntsej muaj kev pheej hmoo yuav raug ntes nyob ntawd. Ua kom ntseeg tau tias lub ris thiab khaub ncaws uas koj hnav yog txog 2.5 cm los ntawm qhov chaw tho, kom cov qhwv ntsej muaj chaw txaus txav mus los thiab tsis muaj kev pheej hmoo ntawm snagging.
- Sim yuav khaub ncaws ntawm lub khw uas tshwj xeeb hauv ntau yam khoom rau poj niam cev xeeb tub. Xws li lub khw yuav muag cov ris thiab khaub ncaws uas loj thiab haum rau koj hnav. Nco ntsoov, tsis txhob hnav khaub ncaws uas nruj dhau (txawm tias cov khoom xoob) yog tias koj muaj lub plab khawm pob, tshwj xeeb tshaj yog txij li koj cov qhwv ntsej tseem tuaj yeem daig rau ntawd.
- Yog tias lub tsho nruj dhau, cov qhwv ntsej tuaj yeem raug ntes thiab rhuav daim tawv nqaij ntawm lub plab khawm. Yog tias cov teeb meem no tshwm sim, hu rau kws kho mob tam sim thiab tsis txhob sim kho qhov txhab hnyav nrog cov tshuaj tua kab tom khw!
Kauj Ruam 5. Tsis txhob siv txoj siv sia, lossis lub ris thiab cov khaub ncaws uas nruj heev
Thaum cev xeeb tub, koj lub plab yuav nthuav dav thiab nias tawm tsam koj cov khaub ncaws qub. Vim li ntawd, cov qhwv ntsej yuav tuaj yeem daig thiab ua rau daim tawv nqaij nyob ib ncig ntawm txoj hlab ntaws. Yog tias qhov xwm txheej no tshwm sim, hu rau kws kho mob tam sim thiab tsis txhob siv tshuaj tua kab tom khw los kho qhov mob hnyav!
Kauj Ruam 6. Siv chav dej ntsev
Nov yog ib qho ntawm cov kev kho ntuj los txo kev pheej hmoo kis mob thiab tiv thaiv kev kis tus kab mob. Yog tias koj tab tom noj tshuaj tua kab mob raws li kws kho mob hais, tsis txhob siv txoj hauv kev no vim tias nws tuaj yeem cuam tshuam nrog kev ua tau zoo ntawm cov tshuaj.
- Ntxiv 1 tsp. ntsev rau hauv ib khob dej sov, do ob qho tib si kom txog thaum siv rab diav.
- So ib daim phuam hauv qhov kev daws teeb meem, tom qab ntawd maj mam rub nws hla thaj chaw uas raug hlais. Nco ntsoov koj ntxuav cov tawv nqaij ib puag ncig ib yam! Yog tias koj xav tau, koj tseem tuaj yeem nchuav cov tshuaj rau ntawm koj lub plab cheeb tsam nrog koj txhais tes, tab sis xyuas kom tseeb tias koj txhais tes huv si ua ntej.
- Ua ntej thov kev daws teeb meem, qhuav thaj tsam ntaws nrog daim ntawv so tes lossis phuam qhuav. Tos kom txog thaum daim tawv nqaij qhuav tag ua ntej koj tso koj cov khaub ncaws rov qab.
Kauj Ruam 7. Siv cua sov los yog cua txias
Ua kom sov lossis txias txias rau thaj tsam khawm plab tuaj yeem pab txo qhov mob thiab txo qis kev pheej hmoo kis mob. Yog tias koj xav tau, koj tseem tuaj yeem nyem lub plab lub plab nrog lub raj mis dej sov, txias txias, lossis lub hnab yas muaj zog, hloov pauv tau.
- Yog tias koj xav siv lub hnab yas, xyuas kom cov khoom siv tau tuab txaus los tiv thaiv dej kom tsis txhob xau tawm thiab ua rau thaj chaw raug mob.
- Muab dej sov lossis dej txias tso rau hauv lub hnab. Tom qab ntawd, pw thiab nqa koj cov khaub ncaws, tom qab ntawd npog cov tawv nqaij nyob ib ncig ntawm txoj hlab ntaws nrog lub hnab yas. Tsis txhob nias hnyav rau ntawm lub hnab kom nws tsis mob ntxiv!
- Tom qab koj ua tiav txoj hlab ntaws thiab qhov mob tau rov zoo, cia qhov ntaws kub rov qab mus rau qhov qub ua ntej yuav txo cov khaub ncaws lossis hloov lawv mus rau qhov tshiab.
Kauj Ruam 8. Siv tshuaj yej tsob ntoo roj lossis roj emu
Ob qho no yog kev kho mob ntuj uas nqa cov txiaj ntsig kev noj qab haus huv me. Txhawm rau siv nws, koj tsuas yog yuav tsum tau thov me me ntawm cov roj mus rau thaj tsam lub plab khawm. Tom qab ntawd, ntxuav thaj tsam nrog daim phuam hauv chav ua noj lossis phuam ntub. Ua ntej hloov khaub ncaws, xyuas kom thaj tsam qhuav tag. Yog tias koj ntsib qhov tsis haum rau kev siv roj, hu rau koj tus kws kho mob tam sim ntawd!
Ntu 2 ntawm 3: Tshem Pob Ntseg
Kauj Ruam 1. Txiav txim siab lub sijhawm kom tshem cov qhwv ntsej
Cov poj niam cev xeeb tub feem ntau yws ntawm qhov rhiab, ua xua, lossis tawv nqaij, thiab muaj qhwv ntsej hauv lub plab khawm tuaj yeem ua rau muaj kev pheej hmoo no. Yog tias thaj chaw ntaws pib tsis xis nyob thaum cev xeeb tub, tshem cov qhwv ntsej uas txuas nrog tam sim ntawd.
- Txheeb xyuas qhov xwm txheej ntawm daim tawv nqaij rau ib qho reddened thiab/lossis thaj chaw qhuav. Ib qho ntxiv, txuas ntxiv saib xyuas kom ntseeg tau tias txoj kev kho mob uas tau ua tiav tau mus zoo.
- Tshem cov qhwv ntsej los ntawm lub hlis thib tsib lossis thib rau ntawm cev xeeb tub. Feem ntau, thaj tsam ib ncig ntawm lub plab pob ntawm cov poj niam cev xeeb tub yuav yog qhov loj tshaj plaws nyob rau lub sijhawm no. Raws li qhov tshwm sim, mob hnyav yuav tshwm sim yog tias lub pob ntseg tsis raug tshem tawm tam sim ntawd, tshwj xeeb tshaj yog txij li daim tawv nqaij lub ntsej muag tau nthuav dav thiab nruj dua uas yuav thawb lub pob ntseg tawm tsam qhov chaw nyob rau lub sijhawm ntawd.
- Yog tias koj tsis paub qhov ua rau mob tshwm sim, tsis txhob yig tiv tauj nrog koj tus kws kho mob.
Kauj Ruam 2. Ntxuav koj txhais tes kom huv ua ntej tshem cov qhwv ntsej
Npog koj txhais tes nrog dej sov, xab npum, tom qab ntawd txhuam koj txhais tes ua ke kom txog thaum xab npum ua npuas ncauj. Nco ntsoov tias koj tseem ntxuav tag nrho thaj tsam ntawm koj cov ntiv tes thiab tom qab koj cov rau tes. Ceev faj, tshem cov qhwv ntsej nrog tes qias neeg tuaj yeem ua rau koj lub plab khawm mob!
Kauj Ruam 3. Co pob ntseg sab laug thiab sab xis kom nws xoob
Tsis txhob thawb koj tus kheej yog tias cov qhwv ntsej tsis xoob lossis lo rau ntawm daim tawv nqaij hauv qab. Yog tias qhov xwm txheej no tshwm sim, tam sim nrhiav kev pab los ntawm kws kho mob lossis kws tshaj lij.
Kauj Ruam 4. Nrhiav ib feem uas zoo li "pob" tom kawg ntawm pob ntseg
Feem ntau, nws tau txiav txim siab yog ib feem uas tsis muaj qhov ua kom zoo nkauj. Txhawm rau tshem pob ntseg, tuav lub barbell nrog ib txhais tes, tom qab ntawd maj mam tig lub pob nrog rau lwm qhov. Ua ntej, maj mam co pob kom paub tseeb tias cov qhwv ntsej tuaj yeem tshem tawm tau yam nyab xeeb thiab yooj yim. Yog tias zoo li lub hom phiaj no tsis tuaj yeem ua tiav, tam sim nrhiav kev pab los ntawm kws kho mob lossis kws tshaj lij.
Kauj Ruam 5. Rub lub qhwv ntsej tawm
Ua cov txheej txheem no kom qeeb li sai tau! Yog tias koj xav tias koj lub pob ntseg tau nyam thaum koj sim tshem nws, tsis txhob yuam nws thiab hu rau tus kws tshaj lij lossis kws kho mob tam sim ntawd.
Kauj Ruam 6. Ua kom tsis huv thaj chaw
Ntub cov phuam los yog ntawv hauv chav ua noj nrog dej sov, xab npum, tom qab ntawd maj mam npuaj thaj tsam kom txog thaum tus pas nrig tau ntxuav tas. Tom qab ntawd, tos rau thaj tsam kom qhuav tas ua ntej npog nws nrog cov ntaub qhwv me me kom tiv thaiv thaj tsam tsis txhob kis mob tom qab.
Kauj Ruam 7. Ntxig cov qhwv ntsej rau hauv qhov tho ib ntus
Feem ntau yuav, qhov tho yuav maj mam kaw tom qab cov qhwv ntsej raug tshem tawm. Txhawm rau kho qhov no, lo cov qhwv ntsej rau hauv qhov tho txhua ob peb hnub lossis ob peb lub lis piam kom nws qhib.
- Tso cov qhwv ntsej tso rau hauv ob peb feeb mus rau ib teev. Tsis txhob cia nws zaum ntev dua kom qhov mob los ntawm pob ntseg nias ntawm lub tsev menyuam tsis rov qab los.
- Ceev faj thaum koj ua qhov no. Xyuas kom koj txhais tes thiab ntaws huv si thiab tsis muaj menyuam, tom qab ntawd ntxuav thaj tsam ntaws zoo tom qab.
Kauj Ruam 8. Hloov pob ntseg, yog xav tau thiab tso cai los ntawm kws kho mob lossis kws tshaj lij
Hauv qee kis, qhwv ntsej tsuas yog xav tau hloov nrog hom yooj yim dua, tsis tshem tawm thaum cev xeeb tub. Yog ua tau, saib cov qhwv ntsej nrog daim ntawv "PTFE" qhia tias lawv tsis yog ua los ntawm cov hlau, tab sis yog cov khoom siv hloov pauv tau. Qhov no txhais tau tias qhov me me ntawm cov qhwv ntsej tuaj yeem hloov pauv raws li koj lub plab loj hlob thaum cev xeeb tub, thiab lawv kuj tseem tuaj yeem txiav kom haum rau koj cov kev xav tau hauv tuab.
Kauj Ruam 9. Tshem cov qhwv ntsej yog tias koj xav tau kev phais plab
Cov kauj ruam no yuav tsum ua tiav vim tias cov ntsiab lus hlau hauv pob ntseg yuav tiv thaiv tus kws kho mob kom tsis txhob raug phais hauv plab. Yog li ntawd, yog tias koj yuav tsum muaj kev phais plab, tshem cov qhwv ntsej tam sim tom qab cov kauj ruam teev tseg saum toj no, thiab tsis txhob tso cov qhwv ntsej rov qab kom txog thaum koj tau zoo lawm. Tham nrog kws kho mob kom paub lub sijhawm zoo los qhwv pob ntseg.
Kauj Ruam 10. Thov siv cov tshuaj moisturizer thiab ua raws li niaj zaus ua kom koj lub plab khawm huv
Qhov tseeb, dab tsi yuav nthuav dav tsis yog tsuas yog koj lub plab, tab sis kuj yog koj lub plab khawm. Vim tias thaj tsam ntawm daim tawv nqaij nyob ib ncig ntawm qhov tho muaj ntau txoj kev ywj pheej kom nthuav dav, vim li ntawd, txoj kev pheej hmoo ntawm qhov khaus khaus (liab liab ntawm daim tawv nqaij), nti, thiab kis kab mob yuav nce ntxiv. Txhawm rau txo qhov kev pheej hmoo no, ua rau nws ib txwm hnav ib lub tshuab ntxhua khaub ncaws thiab yoog raws li niaj hnub ua kom lub pluaj huv.
Hloov chaw, siv cov tshuaj ntxhua khaub ncaws ua los ntawm cov khoom xyaw ntuj thiab tsis muaj tshuaj lom thiab muaj ntxhiab txhua hnub
Kauj Ruam 11. Kho cov pob khaus lossis qhov txhab kom zoo
Hauv peb lub hlis thib peb, poj niam cov tshuaj hormones yuav mus txog qhov siab tshaj plaws. Raws li qhov tshwm sim, cov teeb meem ntawm daim tawv nqaij xws li pob khaus, khaus khaus, khaus khaus, thiab o tuaj ntau dua. Ua ntej qhov mob hnyav zuj zus, kho tam sim ntawd kom cov tawv nqaij tsis xwm yeem hloov pauv mus rau kis mob!
Kauj Ruam 12. Tsis txhob tso koj cov qhwv ntsej rov qab kom txog thaum koj tau zoo lawm
Kev hnav cov qhwv ntsej tas li tsuas yog ua rau kev puas tsuaj hauv cheeb tsam ntaws. Yog li ntawd, tos tsawg kawg ob peb lub lis piam tom qab koj tus menyuam yug los tso lub pob ntseg rov qab.
Kauj Ruam 13. Tiv thaiv lub plab khawm ntawm daim tawv nqaij los ntawm xoob thiab/lossis los kua muag
Thaum cev xeeb tub, sab hauv ntawm lub plab khawm feem ntau yuav nthuav tawm. Vim li ntawd, thaj tsam nruab nrab ntawm cov qhwv ntsej thiab tawv nqaij yuav nthuav dav. Tsis tas li ntawd, thaj tsam ntawm daim tawv nqaij thiab cov leeg hauv plab kuj tseem yuav nruj thaum cev xeeb tub, thiab ua kom cov qhwv ntsej nias lub pluaj ntau dhau. Txhawm rau kho qhov no, nqa koj cov khaub ncaws ib ntus thiab saib yog tias koj lub plab khawm zoo li xoob, ntuag, lossis txawm raug mob.
- Yog tias ib qho ntawm lawv tshwm sim, tshem tawm cov qhwv ntsej tam sim ntawd kom qhov mob ntaws tsis ua rau mob ntau dua. Tom qab ntawd, npog thaj tsam nrog daim ntaub me me thiab hu rau kws kho mob lossis tus kws txiav txim plaub!
- Yog tias daim tawv nqaij zoo li tuaj yeem ua rau daj lossis liab tab sis nws tsis hnyav, tsuas yog siv daim kab xev kom lub plab lub plab tsis lo tawm ib qho ntxiv.
- Kuj xav txog txheej txheem rov ua haujlwm. Yog lawm, koj tsis xav rov kho koj lub ntsej muag thaum koj tus menyuam txav mus tas li, ncaws koj lub plab pob, lossis ua rau koj khoov rov qab, puas yog?
Ntu 3 ntawm 3: Kev Txhaum plab thaum cev xeeb tub
Kauj Ruam 1. Sau cov laj thawj tom qab koj xav kom koj lub plab khawm khawm
Qhov tseeb, txoj hlab ntaws nqa ntau yam kev pheej hmoo, ob qho tib si yog ua tiav ua ntej thiab thaum cev xeeb tub. Tshwj xeeb, txoj kev pheej hmoo kis mob, kev mob ua paug, thiab txawm tias muaj kab mob sib kis ua ke nrog cov txheej txheem ntawm cov hlab ntaws. Yog li ntawd, siv sijhawm ntau li ntau tau los xav txog qhov laj thawj tom qab qhov tseem ceeb ntawm kev tau txais koj lub plab pob khawm!
- Sau cov laj thawj vim li cas koj thiaj yuav tsum ua qhov no. Cov txheej txheem no yuav tsum ua los ntawm txhua tus, tsis yog poj niam cev xeeb tub. Tom qab ntawd, mus los ntawm qhov laj thawj ib tus los ntawm ib qho thiab txheeb xyuas qhov zoo (piv txwv li tau txais kuv lub plab khawm pob yog qhov ua rau kuv, nws yog ib feem ntawm kuv tus kheej, thiab lwm yam).
- Tom qab sau txhua qhov laj thawj zoo tshaj plaws uas koj muaj, qhia qhov kev txiav txim siab nrog koj cov phooj ywg thiab cov txheeb ze ze. Muaj feem yog, lawv yuav muaj qhov pom sib txawv thiab tseem yuav txwv tsis pub koj ua li ntawd.
- Kev sab laj nrog kws tshaj lij tus kws tshaj lij kuj tseem ceeb. Yuav muaj, lawv tau nyob hauv qhov xwm txheej zoo li no ua ntej thiab tuaj yeem muab lawv cov lus qhia zoo tshaj rau koj.
Kauj Ruam 2. Txheeb xyuas qhov kev ntseeg siab ntawm koj lub studio uas tau xaiv
Nco ntsoov, ua kom pom tseeb tias tsuas yog ua tiav hauv qhov chaw ntseeg tau, tshwj xeeb tshaj yog kom tsis txhob muaj kev pheej hmoo kis mob, kab mob, thiab lwm yam kev puas tsuaj uas tuaj yeem ua rau kev puas tsuaj ntawm tus menyuam hauv plab.
- Nug kev tso cai kom pom cov txheej txheem uas tus kws hlais hla mus ua ntej tau txais koj lub plab khawm khawm. Nco ntsoov, tus pas nrig yuav tsum tau ntxuav nws txhais tes tas li thiab cov cuab yeej nws siv. Tsis tas li ntawd, qhov tho siv yuav tsum tau muab ntim kom huv.
- Soj ntsuam kom huv thiab huv ntawm lub studio. Tshwj xeeb, kom ntseeg tau tias chav hauv chav studio zoo li huv thiab huv si, qhov chaw khaws koj cov tshuaj hlais yog tsis muaj menyuam, thiab tsis muaj cov ntshav tso rau txhua qhov.
- Xyuas kom tus kws khawb av ua raws txoj cai hais txog kev txwv lub hnub nyoog ua ntej ua lawv txoj haujlwm. Ib qho ntxiv, nws kuj yuav tsum muaj cov ntaub ntawv sau cia uas nws keeb kwm ua haujlwm thiab txaus siab qhia nws rau koj.
Kauj Ruam 3. Xaiv cov qhwv ntsej uas muaj kev nyab xeeb thiab siv tau
Tsis txhob yuav lub pob ntseg khawm pob ntseg uas nruj heev thiab raug. Hloov chaw, yuav cov qhwv ntsej uas tuaj yeem ua haujlwm zoo tshaj plaws rau koj li mob thaum cev xeeb tub tom qab lub neej.
- Xaiv cov qhwv ntsej ua los ntawm cov yas. Hom qhwv ntsej no yog ua los ntawm cov khoom siv mos thiab ywj ywj kom nws tuaj yeem ua raws cov txheej txheem ntawm ua kom lub plab loj tuaj. Vim nws qhov kev ntxhib los mos loj me me, qhov pheej hmoo ua rau khaus thiab kis kab mob ntawm daim tawv nqaij yuav txo qis. Ib qho ntxiv, tus nqi pheej yig dua li cov qhwv ntsej hlau thiab tuaj yeem nrhiav tau yooj yim hauv ntau lub khw hauv online, koj paub!
- Xaiv cov qhwv ntsej puag ncig siv lub barbells. Cov qhwv ntsej puag ncig yuav tsis yooj yim poob zoo li cov qhwv ntsej qhwv ntsej. Raws li lub plab loj tuaj, qhov loj ntawm qhov tho tuaj yeem nce ntxiv ib ntus thiab ua rau pob ntseg pob ntseg poob tawm ntawm lub qhov.
- Xaiv cov hlaws loj loj. Qhov loj dua txoj kab uas hla, nws yuav thinner. Vim li ntawd, qhwv ntsej tuaj yeem yooj yim ua raws txoj kev loj hlob ntawm koj lub plab. Yog tias muaj peev xwm yuav cov qhwv ntsej hauv thoob ntiaj teb loj "14 ntsuas" uas muaj qhov loj tshaj plaws nrog tuab ntawm 1.6 hli.
- Hniav qhwv ntsej qhwv ntsej (cov qhwv ntsej tsis zoo uas muaj cov khoom nplaum kom lawv tuaj yeem txuas ncaj qha rau lub plab lub plab yam tsis tas yuav tho lawv ua ntej) yog lwm txoj hauv kev uas tsim nyog sim. Qhov tseeb, hom qhwv ntsej no nrov heev ntawm cov poj niam cev xeeb tub, koj paub! Vim tias lub plab lub plab tsis tas yuav tsum tau hlais, qhov kev pheej hmoo ntawm kev kis tus kab mob thiab mob o yuav txo qis.
Kauj Ruam 4. Ncua lub pob khawm lub plab
Cov kauj ruam zoo tshaj plaws uas tuaj yeem ua tau yog ncua lub pob khawm txhawm rau kom txog thaum tus menyuam yug thiab koj tus mob tau rov zoo tom qab yug menyuam. Ceev faj, txhawm rau ntuav thaum lub sijhawm cev xeeb tub yog qhov ua rau koj muaj feem kis tau tus kab mob thiab kab mob, thiab muaj kev pheej hmoo cuam tshuam kev nyab xeeb ntawm tus menyuam hauv plab.
- Vim tias lub plab khawm thaj tsam tsis muaj leeg nqaij thiab muaj cov ntshav ntws tsawg heev, lub plab khawm yuav zoo li yuav siv sijhawm ntev heev los kho, txawm tias tus neeg ua nws tsis cev xeeb tub. Tshwj xeeb, khawm lub plab nruab nrab yuav siv li cuaj txog kaum ob lub hlis los kho.
- Ntub dej yog nyob sab xis ntawm lub plab kab noj hniav. Raws li qhov tshwm sim, txoj kev pheej hmoo kis tus kab mob yuav tshwm sim ntau dua! Tsis tas li ntawd, qhwv ntsej nyob hauv ntaws tseem yuav sib txuas nrog cov khaub ncaws tsis tu ncua kom kis tau yooj yim dua tom qab.
- Qee qhov xwm txheej, thaj chaw ntaws yuav pom lub pob ntseg zoo li "khoom txawv teb chaws" yog li qhov mob yuav tsis tuaj yeem rov zoo tom qab ntawd.
Kauj Ruam 5. Hu rau kws kho mob
Txawm hais tias koj twb paub qhov xwm txheej dav dav uas yuav tshwm sim rau cov poj niam cev xeeb tub nrog lub plab khawm, muaj feem yuav koj tus kws kho mob tseem yuav xav paub koj li keeb kwm kev kho mob. Yog tias koj tau kis tus kab mob yav dhau los, muaj keeb kwm ntawm qee yam kab mob, lossis tau ntsib qhov txheej txheem rov qab zoo tom qab raug hlais, koj yuav tsum tsis txhob maj kom koj lub plab khawm khawm. Nco ntsoov koj sab laj nrog kws kho mob ua ntej yuav ua, tshwj xeeb tshaj yog vim tus kws kho mob tuaj yeem muab cov lus qhia kho mob cuam tshuam rau koj tus mob.
Lub tswv yim
- Tsis txhob ua si tas li nrog cov qhwv ntsej uas txuas rau koj tus pas nrig. Tus cwj pwm no tuaj yeem ua rau khaus lossis ua rau lub plab pob! Yog tias koj muaj tus cwj pwm no, nug cov neeg nyob ze koj kom nco ntsoov koj txhua lub sijhawm.
- Tham nrog kws kho mob yog tias koj pom muaj kev phom sij txaus ntshai rau kev kho mob. Txawm hais tias muaj peev xwm ua rau me nyuam muaj kev phom sij txaus ntshai lossis muaj teeb meem tsis zoo, ua kom nws nyab xeeb ua ntej los ntawm kev sab laj nrog koj tus kws kho mob tas li.
- Txhua lub sijhawm tam sim no, tshem cov qhwv ntsej kom hnov qhov hnov ntxhiab. Yuav muaj, koj yuav tsis hnov qhov txawv tom qab. Tom qab tag nrho, txhua lub sijhawm koj tuaj yeem tso nws rov qab, puas yog?
Ceeb toom
- Yog koj xav tias koj lub plab khawm tau kis tus kab mob, tshem koj lub pob ntseg tam sim ntawd thiab hu rau koj tus kws kho mob. Qee qhov tsos mob ntawm kev kis tus kab mob yuav tsum tau saib yog qhov paug los yog kua los ntawm qhov tho, khaus, liab ntawm daim tawv nqaij nyob ib ncig ntawm qhov tho, o, lossis tsis hnov ntxhiab tsw tuaj ntawm qhov tho.
- Nco ntsoov tias koj xaiv lub chaw tho qhov uas huv thiab tsis muaj menyuam. Nco ntsoov, siv thiab/lossis cov cuab yeej siv tsis zoo tuaj yeem kis tau ntau yam kab mob txaus ntshai, xws li HIV thiab kab mob siab B.
- Ib txwm tshawb xyuas cov ntaub ntawv teev tseg ntawm kev ntim cov tshuaj tua kab tom khw muag khoom. Ceev faj, qee hom tshuaj yuav tsum tsis txhob siv los ntawm poj niam cev xeeb tub.
